Name: Playbook - Brooke Bohning - W1/D3 Upper Body
Uploaded: 2024-05-02T03:33:52.662Z
Duration: 45 min
Description: W1/D3 Upper Body

Katie

Angela

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ lying flat on a bench
2️⃣ keep your shoulder / elbows in a 45 degree angle 
3️⃣ lower the dumbbells down, then push through the chest to press the dumbbells 

ALTERNATIVES ⤸
▫️ Barbell Bench Press

Dumbbell Chest Press

HOW TO ⤸
1️⃣ lying flat on a bench, bring two dumbbells together with arms straight above you
2️⃣ lower the dumbbells down to the chest 
3️⃣ push through the triceps and chest to bring the dumbbells back up to starting 
4️⃣ remember to never lock out your elbow joint!


ALTERNATIVES ⤸
▫️ plate chest press
▫️ close grip barbell bench press
▫️ push ups
▫️ close grip tricep push ups
▫️ incline push ups (hands on a bench)

Close Grip Dumbbell Chest Press

HOW TO ⤸
1️⃣ bring one dumbbell behind your head holding with both hands 
2️⃣ brace your core and keep a slight bend in the knees
3️⃣ keep the elbows pinned by the ears
4️⃣ extend at the four arms up overhead
5️⃣ focus on squeezing your tricep

ALTERNATIVES ⤸
▫️ cable tricep pushdown
▫️ cable tricep overhead extension
▫️ single arm dumbbell overhead extension
▫️ bent over tricep kickback

Tricep Overhead Extension

HOW TO ⤸
1️⃣ start with dumbbells at your sides
2️⃣ brace your core
3️⃣ slight bend in the elbows
4️⃣ raise the dumbbells up to eye level, focusing on engaging your shoulders
5️⃣ slowly lower back down 

ALTERNATIVES ⤸
▫️ cable rope front raise

Front Raise

HOW TO ⤸
1️⃣ start by bracing your core with a slight bend in the knees
2️⃣ keep your upper arms pinned at your sides 
3️⃣ bring the cable attachment down towards your hips, straightening your arms and engaging your triceps
4️⃣ keep a slight bend in the elbows (don’t lock out) to prevent injury and maintain joint safety

ALTERNATIVES ⤸
▫️ dumbbell tricep kickbacks

Cable Tricep Pushdown

W1/D3 Upper Body

Karina

Momineh

Could feel the burn for the first time on glute day!

Rina

W1/D1 Glutes

It was a fire arm workout, my arms were forsure shaking at the end🥵

Haley

Mackenzie Hill

W1/D2 Upper Body

Challenging but could immediately see the muscle swelling, which is encouraging!

Julia

W1/D4 Full Lower Body

My glutes were on fire with the workout 🥵

W2/D1 Glutes

W2/D2 Upper Body

W2/D3 Upper Body

My legs are shaking after this workout love it!

Alix

W2/D4 Full Lower Body

W3/D1 Glutes

W3/D2 Upper Body

W3/D3 Upper Body

W3/D4 Full Lower Body

W4/D1 Glutes

W4/D2 Upper Body

W4/D3 Upper Body

W4/D4 Full Lower Body

W5/D1 Glutes

My arms are going to be noodles tomorrow after that upper body workout 🔥

W1/D3 Upper Body

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